Thursday Jan. 14, 2021

Warm Up
500m Row, Then…

Mobility:  T-Spine Opener1:00  https://www.youtube.com/watch?v=GBghB5dJuuE

10 Squat to Stand  https://www.youtube.com/watch?v=Dk2kXP_3Yn8       

BB WU:
3xMuscle Snatch 
1xPause OHS (2 seconds)
3xPower Position Muscle Snatch
1xPause OHS
3xHang Power Snatch
1xPause OHS
3xPower Snatch
1xPause OHS
3xSnatch Balance 

Strength/Skill
Snatch + OHS
EMOM 10
2 Power Snatch + 2 Overhead Squats 

WOD 
AMRAP 12
7 Thrusters
7 Pullups
7 Overhead Squats
7 Burpees 

F: Wall Balls; Ring Rows; WB Goblet Squats
P1: 95/65
P2: 75/55
C: 115/75; C2B; Bar facing burpees

Post-WOD Cooldown/Mobility (optional)
Seal Stretch 2:00